Chest · Dumbbell
Dumbbell Reverse Press on Floor
How to do the dumbbell reverse press on floor, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Lie on your back on the floor with a dumbbell in each hand at chest level, using a reverse grip with palms facing toward your feet. Press the dumbbells up until your arms are extended, then lower until your upper arms lightly touch the floor. Keep your shoulder blades pulled back and control the bells through the shortened range.
- 1Press the dumbbells from chest level with a reverse grip, feeling your
- 2chest and triceps work
- 3Lower your elbows until your upper arms lightly touch the floor while keeping tension in your pecs
- 4Keep your shoulder blades pulled back and down to stay stable
Common mistakes
- Don't let your elbows flare too wide or bounce off the floor
- Avoid arching your lower back or letting your wrists bend
- Don't use momentum to drive the weights up; control the press
Muscles worked
The dumbbell reverse press on floor mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the dumbbell reverse press on floor for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.